Can olive oil help when you're sick? Exploring its anti-inflammatory and immune benefits

November 13, 2025 •

4 min read

A 2020 review highlighted that extra virgin olive oil contains over 20 phenolic compounds with immune-supporting properties, which raises the question: can olive oil help when you're sick? This staple of the Mediterranean diet offers powerful anti-inflammatory and antioxidant benefits that may be particularly useful during illness.

Quick Summary

Extra virgin olive oil's rich content of antioxidants and anti-inflammatory compounds may help soothe symptoms like a sore throat and support immune function when you feel unwell.

Key Points

Natural Anti-inflammatory: Extra virgin olive oil contains oleocanthal, a compound that acts similarly to ibuprofen by inhibiting inflammatory enzymes, which can help reduce discomfort during illness.
Rich in Antioxidants: The high concentration of polyphenols and vitamin E in EVOO helps protect your body's cells from oxidative stress, a process that increases during infection.
Supports Immune Function: By providing powerful antioxidants and helping to modulate inflammatory processes, olive oil contributes to a more robust immune response.
Aids Digestion: The healthy fats and prebiotics in EVOO can help soothe stomach discomfort, relieve constipation, and promote a healthy gut microbiome, which is vital for immune health.
Soothes Sore Throats: A warm mixture of olive oil and honey can be used as a natural remedy to coat and soothe an irritated or scratchy throat.
Enhances Nutrient Absorption: Adding olive oil to foods like soups and vegetables can help with the absorption of fat-soluble vitamins, ensuring your body gets the nutrients it needs to recover.

The Anti-Inflammatory Power of Olive Oil's Compounds

One of the most significant ways extra virgin olive oil (EVOO) can be beneficial when sick is through its potent anti-inflammatory properties. The key lies in specific phenolic compounds, most notably oleocanthal. Research has shown that oleocanthal functions in a manner similar to ibuprofen, a common nonsteroidal anti-inflammatory drug (NSAID). By inhibiting COX-1 and COX-2 enzymes, oleocanthal can help reduce inflammation and discomfort, which are often hallmarks of an illness like the common cold or flu. This natural compound is found exclusively in high-quality EVOO, making the type of olive oil you choose crucial for maximizing these benefits.

How Antioxidants Support Your Immune Response

Beyond its anti-inflammatory action, high-quality olive oil is rich in antioxidants, including polyphenols and vitamin E. Antioxidants help protect your cells from damage caused by free radicals, a process known as oxidative stress. During an infection, the body experiences an increase in oxidative stress as it fights off pathogens. By providing a rich source of antioxidants, EVOO can help support the immune system and protect healthy cells from collateral damage. This defensive action can help you recover more efficiently.

Olive Oil and Digestive Comfort When You're Sick

When you're sick, your digestive system can often be sluggish or uncomfortable. Olive oil offers a few key digestive benefits that can provide relief. Firstly, it has a mild laxative effect that can help relieve constipation, a common issue when your diet or activity level changes during illness. The oil's smooth texture can also help soothe the intestinal walls. Secondly, the polyphenols in EVOO have prebiotic-like effects, nourishing the beneficial bacteria in your gut microbiome. A healthy gut is strongly linked to a robust immune system, so supporting your gut flora is a key part of recovery.

Practical Ways to Use Olive Oil While Unwell

Soothing a sore throat: Create a simple mixture of warm water, honey, and a tablespoon of extra virgin olive oil. The honey has antibacterial properties, while the olive oil helps lubricate and soothe an irritated throat. A small sip of EVOO on its own can also provide relief.
Nutrient-dense soups and broths: When your appetite is low, adding a drizzle of EVOO to a warm bowl of soup can provide healthy fats and calories without being heavy. The fat also helps with the absorption of fat-soluble vitamins present in other vegetables in the soup.
Easy-to-digest toast: Drizzle EVOO over a piece of whole-grain toast. This can be a gentle way to get nutrients when you are able to eat solid food again, and it is easier to digest than heavy dairy products.
Immunity-boosting dressings: Combine EVOO with lemon juice and herbs like garlic and ginger to create a simple dressing for salads or steamed vegetables. This amplifies the antioxidant intake from multiple sources.

Comparison: Extra Virgin Olive Oil vs. Other Oils


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil / Other Seed Oils
Processing	Minimally processed (cold-pressed)	Chemically and heat-processed
Key Compounds	Retains high levels of polyphenols and antioxidants	Significantly lower levels of beneficial compounds
Anti-inflammatory Effects	Strong, due to high oleocanthal content	Minimal to none, as oleocanthal is lost in processing
Flavor Profile	Robust, fruity, with a peppery or bitter finish	Mild and neutral
Cooking Uses	Best for low-heat cooking, drizzling, and finishing to preserve nutrients	Suitable for higher-heat cooking methods
Immune Support	Higher potential due to high antioxidant and polyphenol content	Lower potential; primarily provides monounsaturated fats

A Note of Caution and Context

While olive oil offers significant health-supporting benefits, it is not a cure for an illness. Think of it as a helpful, nutritional tool to aid your body’s natural recovery process, not a replacement for medical advice or prescribed medication. In the case of severe symptoms or persistent illness, consulting a healthcare professional is always the best course of action. It’s also crucial to remember that its high caloric content means it should be consumed in moderation, even when sick. A balanced diet, rest, and proper hydration remain the core components of a successful recovery.

Conclusion

In summary, the answer to the question "can olive oil help when you're sick?" is yes, it can provide valuable support. Its powerful anti-inflammatory compound, oleocanthal, can help reduce the aches and discomfort associated with illness, while its rich antioxidant content helps protect the body from oxidative stress. Additionally, it offers benefits for digestive health and can be used in simple, soothing remedies like a throat-coat or added to nourishing meals. By incorporating high-quality extra virgin olive oil into your diet during times of sickness, you can give your body a natural boost to help it recover. Remember, it is a complementary tool to a healthy lifestyle, not a standalone treatment.

Harvard Health

Frequently Asked Questions

While drinking a spoonful of olive oil is a common folk remedy, there is no scientific evidence that consuming it on an empty stomach is more beneficial than adding it to food. The benefits of olive oil are derived from its compounds when absorbed into the body, regardless of the method of consumption. You can get the same health benefits by incorporating it into meals.

Yes, some studies have shown that polyphenols in extra virgin olive oil, such as hydroxytyrosol, possess antibacterial properties that can help fight specific pathogens, including Helicobacter pylori, which can cause stomach ulcers. However, it is not a substitute for prescribed antibiotics for serious bacterial infections.

Extra virgin olive oil is superior for immune support because it is minimally processed and retains a much higher concentration of antioxidants and polyphenols, including oleocanthal, which are responsible for many of its anti-inflammatory and immune-modulating effects.

There is no exact recommended amount, but integrating it into your diet through healthy meals is best. A common daily intake suggestion is 1 to 2 tablespoons, which provides significant anti-inflammatory benefits. Excessive consumption should be avoided due to its high caloric content.

Yes, you can cook with olive oil, but to maximize its anti-inflammatory and antioxidant benefits, use it in low-heat applications like drizzling over cooked food or making dressings. High heat can degrade some of the beneficial compounds, especially in extra virgin varieties.

Olive oil can provide gentle relief from constipation, which can occur during illness. Its anti-inflammatory polyphenols also help to calm and protect the stomach lining, while acting as a prebiotic to support healthy gut bacteria, which plays a role in immunity.

In moderation, olive oil is generally well-tolerated. However, over-consumption may lead to digestive upset like nausea or diarrhea, especially when consumed on an empty stomach. It is always best to listen to your body and consume it as part of a balanced diet.